Hope everyone had a great weekend and is ready to attack Monday like nobody’s business. The year is flying by and the holidays will be here before you know. The time to be consistent and focused is important. What you do now, will effect what you do later.
We have all had headaches at some point or another in our lives. Some literal and some figuratively (haha). But what is a headache? And more importantly, what causes a headache?
A headache is not actually a pain within the brain, or the brain does not have pain sensors. The pain is caused by a disturbance to pain sensitive tissues around the brain. Nine areas around the head and neck have these pain sensors (cranium, muscles around the neck, eyes, ears etc.). There are also 200 different classifications for headaches but they fall into one of two categories; primary vs. secondary.
Primary headaches are benign, reoccurring headaches not caused by disease or structural problems. Secondary headaches are caused by underlying disease such as; colds, ear infections, tumors etc.).
The causes of headaches is not 100% known but there are some research studies to suggest that your nutrition has a vital role in: determining how often you get headaches, how severe the pain is and how long they last. Here are 4 common nutritional deficiencies that may be causing your headaches:
Magnesium and Folate
If you do not get the recommended 320 to 420 mg of magnesium per day, it could lead to migraine like symptoms. Magnesium helps the release of several neurotransmitters (ACH, dopamine) that are vital to movement and stress reduction. You can boost magnesium in your diet by eating more green leafy vegetables, nuts and seeds. Although it is rare, a deficiency in folate can lead to headaches as well. Unless pregnant or nursing, you should be getting 400 micrograms per day. Sources of folate are eggs, nuts, beans, and seafood.
Going Low Carb
We could argue at length about carbohydrates but going to too low carb for too long can lead to headaches. 20-50 grams of carbohydrates per day is considered “low carb” and can significantly increase the likelihood of getting headaches because the brain is not getting its preferred fuel source, glucose.
Vitamin A and Zinc Toxicity
Too much of any thing is a bad thing. Especially Vitamin A and Zinc. Vitamin A a fat soluble vitamin that if taken above the recommended levels can cause health concerns. 10,000 IUs per day is above the recommended dosages for Vitamin A, this can lead to headaches. Too much Zinc, 40 mg per day can also lead to headaches. Usually this is from over dosing on supplementation rather than from food sources.
Being allergic to something can cause mild to severe headaches. Wheat, dairy, nuts, eggs etc. can cause severe headaches if eaten by someone with an allergy. Proper allergy testing would be recommended if headaches are a constant to see what you were allergic too and possibly taking it out of your diet.
Becoming dehydrated can lead to severe headaches in people. It is a way of your body telling you to drink water. Making sure you are getting over 100 ounces of water per day will keep you from being dehydrated especially in the hot sun.
Headaches are your body’s way of telling you that something isn’t right. Look to your nutrition for the clues.
Our topic for this week: metabolism. And more importantly how do we increase it. But first we must cover what metabolism actually is. Scientifically, metabolism is the amount of calories you burn everyday without doing anything. This is referred to as resting metabolic rate or basal metabolic rate (BMR). So essentially, it is the amount of calories you would burn while laying in bed for 24 hours. It is impacted heavily on the following: the size of the individual, the amount of muscle on the individual, hormonal factors such as T3 and T4 conversion and amount of testosterone and growth hormone release, also environmental factors such as sleep, foods we eat and alcohol we drink. Some of these you can control (amount of toxins you put in your body and sleep you get) and some you cannot (hormone factors). So how do I increase my metabolism? Eat more When someone wants to lose weight, the first thing you try to do is cut their calories. Unfortunately,this can back fire and crush your metabolism. For women, eating less than 1200 calories a day will kill your metabolism. It will put your body into a state of shock and at some point, everything you eat will be converted to storage because your body thinks it is starving. I’d say 1800-2000 calories for men is a baseline. If you are eating smart and eating the right whole foods, this will increase your metabolism and have a dramatic effect on your body fat. Drink Water Researches have found that drinking water (at least 64 ounces a day) can help boost the metabolism to burn at least 50 more calories a day. That is 5lbs per year. I advise everyone to drink as much water as they can, at least 100 ounces per day, everyday. Eat Breakfast Women who skip breakfast are 4 1/2 times more likely to be obese. That in itself is a reason to eat breakfast, everyday. Eat Fiber Research has shown that eating at least 25 grams of fiber a day can increase the metabolic rate as much as 30%. Pick foods that are green vegetables like broccoli and kale over whole grain and wheat. Quest bars also have a ton of fiber in them. Eat Organic Food
Canadian researchers report that dieters with the most organochlorines (pollutants from pesticides, which are stored in fat cells) experience a greater than normal dip in metabolism as they lose weight, perhaps because the toxins interfere with the energy-burning process. Other research hints that pesticides can trigger weight gain. Always choose organic when buying peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, lettuce, imported grapes, and pears; non-organic versions tend to have the highest levels of pesticides. * From Prevention Magazine
Eat Protein in Every Meal Protein increases metabolism because it takes longer to digest (in most cases). Researchers have found that eating protein can increase post meal calorie burn by 35%. Lift Heavy Things Best way to boost your metabolism is picking up heavy sh*t. Men and women should both be doing more lifting and spending less time on cardio machines. Muscle is more metabolically active than fat, so therefore the more muscle you have, the higher your metabolism is. You don’t build muscle tissue from the elliptical. Lift heavy things.
Bonus! Cut out the alcohol Alcohol KILLS your metabolism! When you drink you burn less fat and more slowly than normal, not matter how hard you workout or focus on weight loss. You can’t train hard and drink and expect to lose weight, your body won’t let it happen. Drinking the equivalent to two martinis you can decrease your metabolism by 73%. Something to think about here.
A couple of years ago it became crystal clear to me. A concept that I had taken for granted for so many years as a trainer. It was not until I sat down at my parents’ dinner table, with the intention to discuss nutritional habits and my mother (who has been a nurse for like 90 years) drops a bomb on me. “I have no idea what the labels that are on the back of foods, no clue what it means.” WHAT! “You don’t know how to read a food label?” “You are a nurse!” Now before all the nurses out there decide to bomb my house, I am in no way saying that nurses lack knowledge in any way. What I am saying is, in general, most people do not know how to read food labels. Thus, not understanding what and how much of the foods we are eating. This is a big problem. But, this is a problem I intend to solve with today’s entry! Yes, JB to the rescue!
OK. Let’s start simple. Take a look at the food label above. We will start at the top; Serving size. This generally references how many servings are contained and what the size of each serving is. This is where some people go wrong because they will see the total calorie amount and tend to overeat because they consume too many servings. Regardless of what the food is, keep mindful of how much of it you are eating by keeping track of the serving size.
Now lets look at the calories per serving. So regardless of the serving size this will tell you how many calories per each serving. So if something is 100 calories per serving and you eat 2 servings, that’s 200 calories (and yes I am a University of Kentucky graduate.) To the right you will see calories from fat. To attain this number you take the total number of fat grams and multiply it by 9 (fat is 9 calories per gram). Now be careful here, fat is not the enemy. These food labels give you the impression that fat is the enemy, it is not. Avocados will have a lot of fat calories but they are good for you!
Now lets take a look a little lower. Fat is the red headed step child of the 3 macronutrients but I digress. The top line will show you the total fat grams and then its broken down into Saturated fat, Unsaturated Fat and Trans Fat. In some foods you will see unsaturated fat broken down into polyunsaturated and monounsaturated. Each will have the total number of grams and a percentage. That percentage is based on a 2,000 calorie diet. This may or may not apply to you. If you are eating less calories, the percentage would be less and vice versa.
Going on down the list you will see sodium, potassium (sometimes) and cholesterol. As I have said in past blogs, choosing foods with more potassium than sodium is always a great idea. This will help with the reduction of water retention.
Now onto carbohydrates. Pay close attention to this one because it can get confusing. Underneath carbohydrates is Dietary Fiber and Sugar. Dietary fiber blunts the effects of insulin so you want a decent amount of fiber in your foods. From time to time you will see the phrase “net carbs” this refers to taking the total amount of sugar and subtracting the total amount of fiber from it. Hence the term “net carbs.” Pay attention to something interesting, on every nutrient you will see a % daily value compared to a 2000 calorie diet, with the exception of sugar. There is no recommended daily consumption of sugar. This is because we shouldn’t be eating SUGAR!!!!
The last nutrient is protein. Again, the same drill for fat and carbs, total number of grams. As a review, fat is 9 calories per gram, protein and carbs are 4 calories per gram respectively.
Most foods will list Vitamin A, Vitamin C, Calcium and Iron. The percentages are based upon RDI (recommended daily intake) for these nutrients. The percentages are per serving how much of these nutrients you are getting based upon a 2000 calorie diet.
This is vital skill to learn and will keep you out of a calorie surplus because you understand how much per serving. Keep all of these in mind when you are choosing a food. Use these tips to help you decide on a food:
1. Pick foods that are low in sugar and high in fiber.
2. Pick foods that a nutrient dense and high in calcium.
3. Pick foods that have more potassium than sodium.
4. Typically, foods that do not have a food label (fresh vegetables and fruits) are better for you!
I love myths. They are fun to me. This wild and wacky fitness world provides us with a LOT of myths and the problem lies in the fact people believe them. Quite frankly, sometimes I get caught up in the myths. It is very easy to do with all the magazines, fitness gurus and my favorite the internet trainers, dispelling all this wonderful information to the world. EVERYONE is an expert these and its hard to decipher what is correct and what is not. And truth be told, there are no absolutes, sometimes it just depends. So, let us take a stroll down my four favorite nutritional myths, shall we?
If you eat after a certain time, it turns to fat
This one is predominant and would be willing most people believe this. There is no clock on your stomach that says after 8pm everything that is eaten will go straight to your fat cells. It is a fallacy. For example I eat after 10pm (because of my long days and nights) nearly everyday. I workout late at night and my body needs fuel to repair my muscles and replace what was lost. If this myth were true, people in different time zones would be in massive trouble. Its not so we are all safe. However, people who tend to have a regular schedule (eat dinner around 6pm) who cut off their snacking or eating before 8pm tend to take in less calories and do not tend eat out of boredom. However, there is nothing wrong with having a protein shake or some type of protein packed food prior to bed time. In fact, it can be very beneficial while you sleep.
Cholesterol causes heart disease
It has not been until recently that this has been questioned. Most, for a long period of time, have been under the assumption that cholesterol had a significant impact on the increase of heart disease. Now that is starting to be questioned http://www.huffingtonpost.com/dr-mark-hyman/why-cholesterol-may-not-b_b_290687.html. The fact that 75% of people who have heart attacks have a normal cholesterol (whatever that means) damn near debunks this myth. If I had to put something in jail as the culprit for the rise of heart attacks and heart disease, I’d lock up sugar. There you have it.
Eating less calories means I will lose more weight
False. False. False. In the short term this could work, in the long term this will cause metabolic turmoil and can cause you to gain weight because your metabolism is screwed up. We are predesigned to be grazers and eat periodically, even though we had to “eat what we killed” we still snacked on fruits vegetables. My advice, do not play the calorie game, eat whole foods and give your body what it needs to survive. 1200 calories or less or anyone is not going to make that happen.
Whole grain bread is better than white bread
Not necessarily. There is a minute difference in the following: color, fiber and micronutrient content. But this is minute. Even thought white bread goes through more processing and is stripped of its vitamins and minerals, many white breads are later fortified with those same vitamins and minerals. The fiber amount is not that different and you can do a lot better by eating high fiber vegetables than you can eating wheat bread. Simply put, if you are eating wheat bread as a substitute for white bread and to increase your fiber per day, you are better off eating neither and concentrating on your vegetable intake. For more information check this link out http://examine.com/faq/is-whole-wheat-bread-better-than-white-bread.html
Pain is a unique thing. It often comes out of nowhere and in some cases for unknown reasons. We often push it off as arthritis or old age (guilty) in hopes that it will get better. We stretch (not recommended), foam roll, apply Rock Sauce, take NSAIDs etc. to decrease our pain. These are are all great thing and do have some effect on our pain levels but they only deal with the site of our pain, not the source. We often can look to our diets for the reason we are in so much pain.
Make no mistake about, inflammation can be deadly. Whether in the muscles, joints or in the organs, when our bodies become inflamed we are under serious distress. In fact, excess inflammation can cause obesity and diabetes. For more information on that check out this article http://chriskresser.com/how-inflammation-makes-you-fat-and-diabetic-and-vice-versa/.
Now that I have your attention, lets look at five ingredients that cause inflammation:
Processed sugar can go by many names on an ingredient list. Just look for anything ending in “ose” like fructose and lactose. The ingestion of sugar causes the body to send messengers to elicit an inflammatory response. Do you best to stay away.
Omega 6 Fatty Acids
Not to be confused with the anti-inflammatory Omega 3, Omega 6 fatty acids are still essential but when too much is eaten in the diet, an inflammatory response happens. These are commonly found in; corn, salad dressings, sunflower oil, soy and mayonnaise.
White flour products such as; bread, instant rice, mashed potatoes, cereals are high glycemic and stimulate the production of AGE which causes inflammation.
Many people who try to go sugar free will opt for the diet sodas and many diet drinks or calorie free drinks. Problem is many of the drinks contain aspartame and that can increase the inflammatory response even more. Aspartame is neurotoxin which means it effects your brain and your body will instantly try to get rid of it, causing an inflammatory response.
Alcohol is the liver’s enemy. They do not get along. It is a foreign substance that should only be used sparingly. Excessive use weakens the liver and other organs the liver interacts with, causing inflammation.
Fact is, when trying to decrease body fat and be “healthy” inflammation is not our friend. When trying to decrease your pain, the foods above and others do not serve us well. Do you best to rid these and watch the body fat and pain go away.
OK lets have some fun. As I sit down to write you today, I can’t help but want to write something that will make you laugh and make your day a little easier. For the serious, educational content click here . To laugh your ass off, continue reading.
So I went to workout today, I couldn’t help but find some humor. The gym is usually serious time for me but today I just took a look around and had fun with and decided today’s piece should lighten our spirits a bit. So, in great humor and fun, here are MY 10 rules of the gym. Have fun! Here we go (print these off and take them with you!):
- No one is staring at you…they are staring at themselves.
Not really a “rule” but a statement! Believe it or not, people are not staring at you working out, in fact they are staring at themselves. Why do you think they put mirrors up? To check our form? No! To check if we are showing definition in the triceps. Duh!
- Re-rack Your Weights
One of the first rules we learn as a child; if you bring your toys out, you have to put them back where they came from. You take the 5lbs dumbbells across the gym to do hammer curls, take ’em back Jack!
- No Grunting Unless you are Lifting Something Heavy
Squat 500lbs, grunt all you want, curling 55lbs, not necessary.
- Get Off the Cell Phone
You are here to workout not talk. Ditch the phone Paco!
- Proper Workout Required
Shorts, pants, t-shirts etc. Not a full leotard with open front. Could get drafty and appalling.
- Don’t Do This…
- No Curling in the Squat Rack
Just don’t do it!
- Dancing on the Treadmill Could be Dangerous and Otherwise Silly Exercise
- Use a Towel in the Locker Room
- Don’t Join Here
I am a firm believer in make everything I can, simple. The more complex things are, the more I struggle with it. So I will work to simplify anything if it will save me time and a headache in the long run. Fitness is no different. I work with a variety of clients and they all have differing opinions on what works for them or in some cases they are trying to figure that out and need my help. I will always attempt to simplify the situation and give them a small number of things to concentrate on to chip away at the goal at hand.
A few months ago, I wrote on the Wall of Aspirations a list of four things that I thought were vitally important in achieving any fitness related goal, no matter the size. I felt like if anyone concentrated on these four items, a lot of their problems would be minimized. Of course, there is no “one stop shop” when it comes to these things, some things work for some people and some don’t. Life will always be life and there will always be exceptions to the rule. However, I write to you today to expound on this list of four, with the hopes it will simplify your fitness quest and help you achieve better long-standing results.
Prepare Breakfast, Lunch and Dinner
You either prepare to succeed or you prepare to fail, there is no in-between. If your nutrition is your limiting factor, focusing on preparing your own meals versus eating out or not eating at all, sets you up for success. It is a lot to ask of someone to do this. Most people wake up as late as they can get by with and scoot out the door on their way to work or school. If that is you, prepare yourself something in advance or make something simple like a shake or have a Quest bar (no Power bars Coby!). Regardless of your choice eat something. There is too much research that says eating breakfast, particularly protein packed breakfast, aids in boosting metabolism and helps fat loss. Like Nike says, Just Do It.
Drink 1 Gallon of Water
No matter how you slice it, water is important. It has zero calories, keeps your hydrated and decreases the hunger mechanism. Drink it and drink a lot of it. My advice as always been at least 100 ounces a day, but if you go that far you might as well go with a gallon (128 ounces). If you drink that much, you will feel SO much better, that I will guarantee you.
Workout at Least Four Times
I ask my clients to be active at least four times per week and bare minimum work with weights at least two of those days. We need activity in our lives. And on half of the days during the week we need vigorous activity (i.e. lifting weights). Make this a priority and make time to be active or you will have to make time to be sick and tired. The choice is yours but the outcomes could be so much better if you follow the rule.
Here is the big one. The one no one talks about as it relates to fitness. Sleep. If you lack sleep or quality sleep the following can happen; elevated Cortisol levels leading to increased fat retention, impaired Glucose control leading to irregular blood sugar levels and retention of body fat, and increased adipose tissue retention, basically meaning you will hold on to your fat longer. The part about sleep that people forget is the release of growth hormone, a hormone that decreases body fat and increases muscle tissue aiding recovery. 7-8 hours of sleep is optimal but if you cannot do that, napping has its place as well. To be your best, you must sleep…period.
Simplifying things will more often than not make things better and I hope this list helps a few of you out. I would love to hear about it! Shoot me an email if you’d like.
I have learned a valuable lesson this weekend, one that should not come as much of a surprise; I need to take better care of myself. The past two Saturdays I have gone to my chiropractor, Dr. Tim http://www.infinitemindbody.com/ for a bum left shoulder. My shoulder has been giving me issues for a few months and while I know what to do, its sometimes easier to hear someone else tell you. Dr. Tim is a wealth of knowledge and I always have great takeaways any time we talk. So he helps me with my shoulder and asks me about what else I have going on. I tell him I have had some digestive issues lately and he asks about my beef intake. If you know me, you know I eat a lot of beef. Nevertheless, we get on the topic of blood types (A,B,AB,O) and eating specific to those blood types. So me being inquisitive, I read up on it and see I should not be eating very much beef at all, that my blood type doesn’t process it very well and can cause digestion issues.
So a light bulb goes off in my head…our foods are causing us digestion issues and not allowing us to be the best version of us. This is helpful for me but could also be helpful for my clients. While I am not proficient at this concept yet, I wanted to bring an older article back to light that is a big concern for me and trying to get people to drop the body fat that they want. It is alcohol. And here is how it could be killing your results!
Given it is March Madness, many of you will be celebrating the Unbeatables (aka University of Kentucky) with a few adult beverages. Many of these activities will involve wine, beer, bourbon (if in Kentucky) or other alcoholic beverages. This leads me to a common question I get from clients, “can I drink alcohol and still get results?”
As with most questions I receive, there is no yes or no answer, it simply just depends. It depends on how much and how much of what you are drinking.
I am a firm believer in moderation and balance. I believe you can achieve your fitness goals and still have a drink or two, here and there. So for argument sake lets define moderation; no more than one alcoholic drink for women and no more than two for men, per day. An alcoholic drink is defined as 4 oz. of an “adult” beverage.
So JB what are the drawbacks to drinking alcohol as it relates to my workout?
Glad you asked, here are 5 side effects to drinking alcohol and working out:
Muscles are composed of 75% water.Inadequate water intake zaps the muscles of strength. When alcohol is in the system the kidneys must filter large amounts of water to flush the alcohol out of your system, causing dehydration. Too combat this, after drinking alcohol drink 32 oz. of water. This should help with the dehydration and lessen your hangover.
Although alcohol is a carbohydrate, it does not convert to glucose like most carbohydrates but becomes a fatty acid and is more likely to be stored as fat. If you exercise and drink alcohol, it causes your fat metabolism to be put “on hold.” The caloric content of alcohol adds up to seven calories per gram. A 12-oz. beer, on average, contains around 146 calories, 13 g. of carbohydrate and a few vitamins and minerals. A shot of gin has around 110 calories.
Alcohol depletes vitamins A, B, C, calcium, zinc and phosphorus.This nutrients are vital in the retention and increase of your muscle. To combat this depletion, if you are going to drink take a multi-vitamin prior too. This will help decrease the depletion because you are taking in excess nutrients.
Alcohol increases estrogen in men, thus lowering the free testosterone in the body. Testosterone helps build muscle tissue.
This could go with fat storage but a common characteristic of a man or woman that drinks too much beer is the beer belly. Because alcohol is a toxin, the liver must filter it out of the body. If taken in excess over the course of years the liver will secret a fluid that will build up in the abdominal wall. Causing the dreaded beer belly.
2 “Healthier” Options
There are better options to drink than others. Again, these options are lower in calories but anything in excess, regardless of caloric value, will derail your progress in body transformation.
Is the most friendly of all alcoholic beverages, averaging just 20 calories per ounce for most wines. Check below!
Calories Per Ounce
||Per 5-oz Serving
||100 calories, 2 g carbs
||100 calories, 2 g carbs
|Zinfandel® White Wine
||100 calories, 2 g carbs
||100 calories, 4 g carbs
|Merlot Red Wine
||100 calories, 4 g carbs
Not exactly sure why it would be called hard but these are more caloric intensive than wine but not as bad as liquors, mixed drinks or some beers. Refrain from adding sodas to the mix or the calories will go up.
||Calories Per Ounce
||Per 1.5-oz Serving
||64 calories, 0.4 g carbs
||77 calories, 8 g carbs
||98 calories, 0 g carbs
||104 calories, 0 g carbs
||104 calories, 0 g carbs
||104 calories, 0 g carbs
||104 calories, 0 g carbs
||104 calories, 3 g carbs
||104 calories, 8 g carbs
||119 calories, 0 g carbs
A life with synergy requires balance and drinking alcohol has its benefits but also its drawbacks. Anything in moderation will be fine, the probably lies in excess and will lead to lower muscle tissue, increased bodyfat and lower quality of life. You should also check out these links for “drinking for your blood type” it is great information.
When “pixie dust” is a featured part of a dish, you know you’re in for an amazing taste experience. Sprinkled atop smoked oysters, the magical ingredient conjured up an award for “Best Classic Small Plate” for Chef Levon Wallace at this year’s Bourbon Classic event. Chef Wallace (formerly of Proof on Main in Louisville, Kentucky) has now moved to Nashville, Tennessee to work for Cochon Butcher, but the memory of his and other bournon-tinged creations lives on.
Set at the Kentucky Center for the Arts in Louisville, this year’s Classic again delivered an unforgettable program of smoothly finished events. The opening night featured an array of mouth-watering dishes and beguiling cocktails, such as Diane Rehm of Feast’s concoction of apricot and black pepper bourbon sour featuring Russell’s Reserve 10 year. Chefs and bartenders expertly paired dishes and signature drinks in two categories (classic and contemporary) to compete for the coveted Bourbon Classic barrelheads. Following the competition, attendees headed across the street to Chef Edward Lee’s restaurant Milkwood for the after-party and additional cocktails (because really, there are never enough).
On Day two, participants filed into “Bourbon Classic University” classes, where they honed their knowledge on topics such as country ham and bourbon pairings and bourbon flavor profiles. A highlight of the day occurred in John Shutt of Blanton’s workshop, where he expounded on the art of entertaining with whiskey (which requires thoughtful consideration, if you do it right). In between classes, a master distillers session featured a gathering of the greats giving their thoughts and stories. The event ended with another round of bountiful food and bourbon, as guests congratulated themselves on surviving another year with intact livers and improved palates.
Planning has already begun for next year’s Bourbon Classic, which will take place in the winter of 2016. Click here for details.
“You either prepare to succeed or prepare to fail…there is no in-between.”
You have great intentions. You want to eat better. You want fitness results. But you didn’t bring any food to work today. So you go out with the rest of the crew and eat Mexican.
Is this you?
I am prepared to take you through a course of food preparation. But first lets digress on why you would prepare your food:
1. Selection- I find that clients that prepared their meals ahead of time select better foods. Clients that do not prepare meals, tend to select whatever is available. Selecting whatever is available is a great way of messing with your fitness results. Need help grocery shopping? Check out this grocery list http://eepurl.com/bbcDCH
2. Cost Effective- Today I fixed 3lbs of chicken and a half pound of rice. This will last for 10-12 meals. The total cost $60 or $5-6 per meal. To eat out and get the same meal would cost $10-15. That is a savings of $5-10 per meal. In other words, prepare your meals.
3. Results- Everyone wants results but few are willing to do what it takes to get them. If you want results, prepare your meals. It is that simple.If you must eat out, check this out on steps to eating out http://eepurl.com/bc_ACD
Now let us get down to the “nitty gritty” on how to prepare your food.
1. Prepare ahead of time- Take a day or two and prepare your meals for the week. Plan what you are going to have (in accordance of your goals) each day and only cook what you need. This will save you so much more time and headache and at the end of the day..money.
2. Keep it simple- Do your best to keep it simple. A great protein source, a steamed vegetable and a small amount of carbohydrates (depending on goal) is a great way to prepare your meals.
3. Variety- If you want variety for taste purposes, use different seasoning and sauces to switch it up. Keep the additives to a minimum but also it is important to have fun with your meals. Getting a cookbook and trying different recipes is a great idea as well. A resource is my friend Kate. She an author and chef and you can find out more about her at http://simplynutritiousbykate.com/
4. Fun- Try you best to look at this as fun, rather than a chore. This process is to help you see fitness results and keep you on track and more efficient.
For your enjoyment, here are some of my lovely clients food prep pictures: